Ball Sports
Goal : To improve your speed to the ball and your endurance on the pitch. Football, hockey, rugby and other ball sports all require dynamic balance, fitness and leg power for short springs.Ball Sports Fitness Program Details:
5 workouts a week for 4 weeks. If you're playing a game, that counts as a workout. Drop one of the workouts and adjust the program so you take a rest day before match day.
This program builds fast and slow twitch muscle fibres so you have endurance and explosive speed.
Now, take a print out of following tables for each week uptill week 4. There are three empty columns against each day for you to fill in. So, start scribbling all over it - you'll find ticking off workouts and filling in food logs is one of the easilest way to boost your motivation. To know in detail about what all details you can fill in these columns, refer the article for using fitness diary pages.
Week One
Remember, by working out you're actually improving your ball sports, not hindering it. You're allowing the body to become more dynamic with greater strength, endurance and stamina.
| Workout | Completed | Comments | Food Log | |
| Monday | Upper Body Workouts | |||
| Tuesday | Lower Body Workouts | |||
| Wednesday | Cardio Workouts | |||
| Thursday | Rest | |||
| Friday | Ab Workouts | |||
| Saturday | Plyometrics | |||
| Sunday | Rest |
Week Two
The fitness you are gaining will prolong your ball-sport career and give you the edge over players who haven't bothered to do pre-season fitness training. Keep going- you'll be sharper both mentally and physically.
| Workout | Completed | Comments | Food Log | |
| Monday | Upper Body Workouts | |||
| Tuesday | Lower Body Workouts | |||
| Wednesday | Cardio Workouts | |||
| Thursday | Rest | |||
| Friday | Ab Workouts | |||
| Saturday | Plyometrics | |||
| Sunday | Rest |
Week Three
With ball sports, practice makes perfect, so do some ball work as well as body work this week Use the energy tips in the diet to make sure you have usable fuel on match days.
| Workout | Completed | Comments | Food Log | |
| Monday | Upper Body Workouts | |||
| Tuesday | Lower Body Workouts | |||
| Wednesday | Cardio Workouts | |||
| Thursday | Rest | |||
| Friday | Ab Workouts | |||
| Saturday | Plyometrics | |||
| Sunday | Rest |
Week Four
By doing this program you are being injury preventative. Stick with it- it's going to allow the body to adapt to knocks, help you ride tackles, and help prevent problems in your ankles, shins and knees.
| Workout | Completed | Comments | Food Log | |
| Monday | Upper Body Workouts | |||
| Tuesday | Lower Body Workouts | |||
| Wednesday | Cardio Workouts | |||
| Thursday | Rest | |||
| Friday | Ab Workouts | |||
| Saturday | Plyometrics | |||
| Sunday | Rest |